My sleep the last weeks has not been so good, mainly because I let my sleep hygiene slip at bit. So as a reminder for myself and some food for thought for you, the topic of this week’s newsletter is how to sleep better.
Sleep is often disrupted when you have a chronic illness. Living with a disease can be physically and emotionally exhausting. Stress can also affect sleep. It can cause poor-quality sleep, disrupted sleep patterns, and even insomnia. But at the same time sleep is crucial for healing, managing pain, and improving overall well-being. Sleep is essential for us!
If you don’t want to use sleeping pills or if you can’t tolerate them, here are some ideas to improve your sleep and help you get the rest you need.
Establish a Consistent Sleep Schedule
One of the most important principles of sleep hygiene is maintaining a regular sleep schedule. Try to go to bed and wake up at the same time every day, even on weekends. Being consistent with your sleep schedule is important for regulating your internal clock and improving the quality of your sleep. It helps your body anticipate rest and recovery. I am trying to sleep at 10 pm the latest and usually get up between 6-7 am, depending on the amount of sleep I got.
Create a Comfortable Sleep Environment
Your sleep environment can significantly impact your sleep quality. Consider the following tips:
- Invest in a comfortable mattress and pillows that suit your specific needs. For example, if you experience pain, consider orthopedic pillows. If you prefer to sleep on your side, choose a pillow that caters to that position.
- Keep your bedroom dark, quiet, and cool to create an ideal sleep atmosphere.
- Remove all electronic devices including TVs and smartphones
A Bit More about Removing Electronic Devices
I have to admit I am addicted to my phone. But I don’t keep it next to me on my nightstand anymore, but at a table the furthest away from my bed. Nowadays, I only have an electric salt lamp next to my bed, as I still want a night lamp.Appliances like TVs and smartphones emit blue light that interferes with the production of melatonin, a sleep-inducing hormone. If you are interested in more about removing electronic devises, let me know! I am happy to write a whole newsletter about it.
Manage Pain and Discomfort
Chronic illnesses often bring pain and discomfort that can disrupt your sleep. Work with your healthcare provider to develop a pain management plan. This may include medication, physical therapy, or relaxation techniques to help with discomfort and get better sleep.
Mindful Nutrition and Hydration
Be mindful of what you eat and drink, especially close to bedtime. Avoid caffeine and large meals in the hours leading up to sleep, as these can disrupt sleep patterns. Have a light and nutritious snack with complex carbs and a glass of warm herbal tea before bed to help you relax. I am still doing intermittent fasting and normally stop eating around 7 pm. This way I still feel full when I go to sleep, but it doesn’t cause any problems of a full stomach.
Practice Stress Reduction Techniques
Chronic illnesses often lead to increased stress and anxiety, which can make falling asleep difficult. Explore relaxation techniques such as meditation, deep breathing exercises, progressive muscle relaxation, or mindfulness to calm your mind before bedtime. I use a Sensate for distressing before sleep and really love it.
Limit Naps
While short naps can be beneficial, excessive daytime napping can disrupt nighttime sleep. Napping for 20–30 minutes during the day is better than napping for a long time. Avoid napping late in the afternoon or evening. For the last year I started to have a lunch break of at least an hour instead of napping. I either watch some TV or read a bit.
Create a Bedtime Routine
Establishing a calming bedtime routine can signal to your body that it’s time to wind down. To relax before sleep, try activities like reading, taking a warm bath, journaling, or listening to calming music.
Use a Daylight Lamp in the Morning
Especially now in Autumn it is getting more difficult to get enough sunlight in the morning in the morning. There are special light lamps that can help to give you enough light to wake up! I used it for 10 minutes in the morning while I did my journaling, and it really made a difference. I really should start using it again!
I use a similar one to this – the most important thing is that it has 10000 Lux.
https://amzn.to/46DY6ei (Affiliate Link)
Consult a Sleep Specialist
If your chronic illness continues to impact your sleep despite your best efforts, consider consulting a sleep specialist. They can perform assessments, diagnose sleep disorders, and provide tailored treatment options to improve your sleep quality.
Medications and Supplements
Discuss the use of sleep medications or supplements with your healthcare provider. Use these cautiously and as a last resort. They can have side effects and may not be suitable for long-term use.
Keep a Sleep Diary
It can be helpful to monitor your sleep patterns and identify triggers for poor sleep. Keep a sleep diary to record when you go to bed, when you wake up, and any factors that may have influenced your sleep. For me, using my smartwatch to track my sleep was really a game changer!
Conclusion
A good night’s sleep can help manage symptoms, improve mood, and enhance overall quality of life. By implementing these ideas for sleep hygiene, you can maximize your chances of experiencing restorative sleep. Make small changes over time to improve your sleep quality. Be patient and persistent when developing good sleep habits.
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